There are hundreds if not thousands of hours of debate on youtube, on the topic of combining endurance and strength/hypertrophy training, yet you manage to cover all the bases in 19 minutes video! Only thing I can add is that combining strength and endurance is simply fun, whether it slightly impedes one or the other. I'm not an Olympic athlete, just like 99,999% of people out there, and one thing that we often miss is that we don't need to be extremely specialized in one discipline like professional athletes have to. So ENJOY your training!
I used to be really really fit like till my 28-29 years old … low body fat very muscular complete natural. Trimmed for performance only in combat. Strength and endurance training for years and years. Now I am 33 going for 34 I am still healthy maybe not that fit that in that time but I enjoy reworking on me while I lost some of it. So my point is there is nobody in this world who doesn’t fall down or taste the bitter. You have to fight against it and come back for your health in mind and body
It really is a breath of fresh air to see a fitness channel that doesn't use a ripped talking head to keep people watching. These videos actually seem to attempt to teach a topic rather than just entertain.
This was great and your videos helped me understand why I was feeling overly fatigued trying to balance lifting 4 days a week and running (for competition) 6 days a week. I have been doing an intense speed work phase and my lifting has suffered. I understood why my legs were tired but couldnt understand why my upper body couldnt do lifts until i heard about "systematic fatigue". You explained it so well and i feel less guilty for not hitting the gym as much
💯. I always hear people saying “go big or go home”, “keep pushing”, & “what? You can’t do that?” Try going sub maximal (to failure) almost everyday on strength and cardio. You’ll start to have mental, local and global stress (fatigue) Learned it the hard way. SO REST AND CHILL LADS. Of course, that’s if you’ve been pushing to almost failure for most days.
Don't forget about balance! I like putting balance after fatigue because that is when we need it most. It could be considered a skill but it's one of the ways to make it more difficult if we are experienced in the form.
my programm goes as such : Monday : Push day (around 75min) Tuesday : Pull day (around 75min) Wednesday : Leg day (around 75min) Thursday : Morning : zone 2 cardio running (around 40min) , Afternoon : Pull day (around 75min) Friday : Push day (around 75min) Saturday : Climbing (around 120min) Sunday : Running Intervals (around 60min) Keep in mind i have been training for years and i try to get my 8 hours of sleep everyday + eat clean with 1 cheat meal per week I have seen great results with this routine especially in my appearance.
For me its like this Mon- Full body strength training Tue- swimming Wed- Full body strength training Thu- Balance/cardio Training Fri- Full body strength training Sat- Hiking Sunday-Rest
Excellent video. You make my researcher heart happy. I’m a psycho who works out 6 days a week with 4 lifting days (40-60 minutes each), 4 running days, and 2 cycling days. I’m currently training for a half marathon but I also run marathons and ultramarathons. I’m an Army vet so this is pretty normal for me. Maybe it’s not for everyone but I love this workout schedule.
Lol, about 4 hours before this video was uploaded, I watched a few of the older videos to answer this question 😅. I landed on alternating heavy lifting days with moderate cardio days (>=150 bpm).
1) Great job making this clip, it's so practical, thanks a lot. 2) How would you rank stretching sessions and plyometric sessions in the training order ? For a sport athlete.
1. Cheers! 2. Good question. Plyometrics would go into the speed & power category. Stretching depends on the sport and reason for stretching, but generally it would be implemented last
Thank you great video. But I wished it went a bit deeper into the physiological mechanisms underlying the interference effect between endurance and hypertrophy. I understand the audience for this is maybe not large but it’s an interesting topic not well covered (in simple language).
I am primarily a distance runner but train for an athletic physique as well. My upper body is more developed than my legs so I’d like to build (a bit) of leg mass but I find training legs specifically in the gym has a negative effect on my running. If I have DOMS in my legs it has a big effect on my ability to run for days afterwards. It’s frustrating but I’m trying to find a good balance. Some hypertrophic exercises that can also help my running would be very much appreciated.
It's a tricky balance. I would say that the specific exercises are less important than the volume and intensity. I'd try implementing low-volume leg training and see how you respond. Then over time you can adjust your workout based on how it affects your running performance 👍
If my primary goal was hypertrophy and I trained UPPER LOWER REST UPPER LOWER REST REST and I wanted to fit in 1 cardio endurance day and 1 HIIT day instead of 2 of the rest days, which rest days would be the best to replace and which cardio day would fit into them? I’m aiming for the least impact on leg growth with the cardio days in order to balance upper and lower body hypertrophy.
how would you tailor this to a boxer that boxes 3 days a week but still wants to hit main compound lifts on days where I don't have boxing, alternating between both and sunday is rest !
That routine sounds good to me. Although, if max strength isn't a primary goal, you might consider doing fewer high-fatigue compound lifts to conserve energy for boxing training 🥊
I climb 3 days a week and find it works better for me to lift the same days I climb. I jog and stretch the other 3 days. Then I'm better recovered for climbing again. If I climb hard I might not be able to lift as heavy, but the point for me is to get stronger, and I know I'm doing that by pushing close to failure, regardless of what's on the bar on a given day. The overall trend is up. :) Just something to consider if what you're doing isn't working well for you!
Regarding cardio and resistance training interference, I noticed that after 1 month of creatine supplementation I actually can lift heavier and do more reps as expected, but on the cardio side it takes me at least 6 to 10 heart beats more to put down the same power as before in the endurance heart rate zone (zone 2): is this some sort of interference? Is it something objectively known? I am thinking to quit creatine due to the excessive endurance penalization I am experiencing, although I am feeling well and only the heart rate monitor tells me there is some difference.
I've never considered the effects of creating on endurance performance before. I would continue for a couple more weeks to see how you respond before stopping the creatine intake
Every day, I devote almost six hours to training in order to improve my running ability. I have no social life my best friends is running. My training schedule is almost seven days a week.
Here’s my experience. I just hope it helps someone. In high school I played soccer and basketball everyday for hours. When I was 18, I started lifting everyday for hypertrophy but continued playing sport everyday as well. I plateaued at about ten pounds of muscle and picked up minor injuries literally everytime I played. At 26 I had surgery on a torn hip labrum and bony impingement from overuse and I now have one confirmed torn rotator cuff tendon in my shoulder and I believe the other one is torn as well. Probably something torn in my knee as well. I can only play once maybe twice a week now and I have to focus my gym time on injury rehab instead of hypertrophy or all the fun stuff. REST IS SO IMPORTANT Choose to rest while you can or you will be forced to when you pick up a serious injury from overuse.
hmm... sport cycling 3 days training and Hypetrophy training 3 times per week, 1 of those days are leg days and core... the other 2 days are full body and core except legs ... 1 day off to rest however the cycling has 1 interval training per week and should be when you feel the fresh! Than the other 2 just zone 2 if you can to rest and also zone 3+ at the last rounds and go home... but having fun is the most of this tho =P or Cycle all days if you feel like and do gym hypertrophy 3 times per week (๑>ᴗ
Bro please please reply to my questions Q1 is it necessary to do workout at same day like I did chest on Monday last week but next week can I do it Tuesday or Saturday can I change the pattern Q2 can I change the volume everyweek should I train for allocation of every muscle or train for performing outcome like I am getting strength in particular excercise
1. no, you dont necessarily need to do the same workout on the same day each week. You can repeat the same workout after a few days if you like 2. Depends on your goal. I dont think you need to change volume from week-to-week. But you can allocate more or less volume for different muscles depending on their priority
@@Hewrtcracker-d2s Some good alternatives could be jump rope, 2 very short sessions, and I mean very short, like 2-5 seconds, of sprinting, or simply doing a lot of activities like cleaning, taking out the trash, etc.
I never liked this topic because no one seems to understand that the question of strength or endurance is impossible... You cannot do both by the laws of volume if you were a twin and you worked out a muscle group twice a week, one time a week at six reps per set and the second time a week at 14 reps a set... And your twin only did ten reps per set all the time... You would both end up being exactly the same after years of training because you would end up doing the same amount of volume no matter what. The idea of working out for strength for months and then working out for endurance for months it doesn't matter because when you're working out one, the other is gonna suffer and vice versa. You might as well just get good at your favorite reps per set. My favorite number is 9. I have more strength than people that do 10 and I have more endurance than people that do 8 why overcomplicate it anymore than that
Yes, it doesnt really matter for muscle growth the specific rep ranges you train with. Although, this video was is more related to combining completely different training goals, rather than performing different rep ranges.
This is possible with the use of anabolics mate😂 as a natural you cannot simply grow mass and grow your mitochondria at the same time and rate. Influencers that says its possible are the ones that lying to you because they want to sell you bs programs. People in exercise science know this already regardless of periodisation etc. one has to suffer its that simple.
There are hundreds if not thousands of hours of debate on youtube, on the topic of combining endurance and strength/hypertrophy training, yet you manage to cover all the bases in 19 minutes video! Only thing I can add is that combining strength and endurance is simply fun, whether it slightly impedes one or the other. I'm not an Olympic athlete, just like 99,999% of people out there, and one thing that we often miss is that we don't need to be extremely specialized in one discipline like professional athletes have to. So ENJOY your training!
Exactly right. You don't always need to try and maximise progress in one specific domain 👍
Based
this guy knows korean so covering all of this is not a surprise at all 😂
I used to be really really fit like till my 28-29 years old … low body fat very muscular complete natural. Trimmed for performance only in combat. Strength and endurance training for years and years. Now I am 33 going for 34 I am still healthy maybe not that fit that in that time but I enjoy reworking on me while I lost some of it. So my point is there is nobody in this world who doesn’t fall down or taste the bitter. You have to fight against it and come back for your health in mind and body
Great video! As someone who enjoys running and lifting, I don't see many quality content out there. This is a topic I'd love to learn more about it
Best fitness channel on TH-cam! Very scientific + cover topics that other youtubers dont! 👏🏻👏🏻
Glad you think so 👍
Plus he speaks in Australian which I can understand and enjoy
It really is a breath of fresh air to see a fitness channel that doesn't use a ripped talking head to keep people watching. These videos actually seem to attempt to teach a topic rather than just entertain.
This was great and your videos helped me understand why I was feeling overly fatigued trying to balance lifting 4 days a week and running (for competition) 6 days a week. I have been doing an intense speed work phase and my lifting has suffered. I understood why my legs were tired but couldnt understand why my upper body couldnt do lifts until i heard about "systematic fatigue". You explained it so well and i feel less guilty for not hitting the gym as much
yes, it is definitely difficult to train with high volume & intensity for multiple training goals simultaneously
💯. I always hear people saying “go big or go home”, “keep pushing”, & “what? You can’t do that?”
Try going sub maximal (to failure) almost everyday on strength and cardio.
You’ll start to have mental, local and global stress (fatigue)
Learned it the hard way. SO REST AND CHILL LADS. Of course, that’s if you’ve been pushing to almost failure for most days.
Don't forget about balance!
I like putting balance after fatigue because that is when we need it most. It could be considered a skill but it's one of the ways to make it more difficult if we are experienced in the form.
my programm goes as such :
Monday : Push day (around 75min)
Tuesday : Pull day (around 75min)
Wednesday : Leg day (around 75min)
Thursday : Morning : zone 2 cardio running (around 40min) , Afternoon : Pull day (around 75min)
Friday : Push day (around 75min)
Saturday : Climbing (around 120min)
Sunday : Running Intervals (around 60min)
Keep in mind i have been training for years and i try to get my 8 hours of sleep everyday + eat clean with 1 cheat meal per week
I have seen great results with this routine especially in my appearance.
Off course you see results. You dont spend less than 75 min per day 😂
Thank you for the information. Easy to understand, very well presented. Subbed 👊
glad it was helpful 👍
For me its like this
Mon- Full body strength training
Tue- swimming
Wed- Full body strength training
Thu- Balance/cardio Training
Fri- Full body strength training
Sat- Hiking
Sunday-Rest
This video is GOLD, thank you
no problem
Excellent video. You make my researcher heart happy. I’m a psycho who works out 6 days a week with 4 lifting days (40-60 minutes each), 4 running days, and 2 cycling days. I’m currently training for a half marathon but I also run marathons and ultramarathons. I’m an Army vet so this is pretty normal for me. Maybe it’s not for everyone but I love this workout schedule.
Wow, that's an intense training routine! Keep up the good work 👍
Lol, about 4 hours before this video was uploaded, I watched a few of the older videos to answer this question 😅. I landed on alternating heavy lifting days with moderate cardio days (>=150 bpm).
Tryna figure out a program for boxing training rn, this vid was useful! Thanks :D
no problem 👍
2 hours at the gym doing for 3 days. One day weightlifting, the next is cardio, the third is a mixture.
nice 👍
1) Great job making this clip, it's so practical, thanks a lot.
2) How would you rank stretching sessions and plyometric sessions in the training order ? For a sport athlete.
1. Cheers!
2. Good question. Plyometrics would go into the speed & power category. Stretching depends on the sport and reason for stretching, but generally it would be implemented last
Thank you great video. But I wished it went a bit deeper into the physiological mechanisms underlying the interference effect between endurance and hypertrophy. I understand the audience for this is maybe not large but it’s an interesting topic not well covered (in simple language).
Also i understand it was not the purpose of the video. Then I’d like to suggest this for a future video.
Lol sorry just noticed you did such video 3 years ago
No problem, thank you for the suggestion. I may make an updated video on the physiological mechanisms underlying the interference effect 👍
I am primarily a distance runner but train for an athletic physique as well. My upper body is more developed than my legs so I’d like to build (a bit) of leg mass but I find training legs specifically in the gym has a negative effect on my running. If I have DOMS in my legs it has a big effect on my ability to run for days afterwards. It’s frustrating but I’m trying to find a good balance. Some hypertrophic exercises that can also help my running would be very much appreciated.
It's a tricky balance. I would say that the specific exercises are less important than the volume and intensity. I'd try implementing low-volume leg training and see how you respond. Then over time you can adjust your workout based on how it affects your running performance 👍
Yup, same problem here
If my primary goal was hypertrophy and I trained UPPER LOWER REST UPPER LOWER REST REST and I wanted to fit in 1 cardio endurance day and 1 HIIT day instead of 2 of the rest days, which rest days would be the best to replace and which cardio day would fit into them?
I’m aiming for the least impact on leg growth with the cardio days in order to balance upper and lower body hypertrophy.
I’m also open to including the cardio on Upper or Lower training days if that would be best.
Probably best to do so in rest day 1 and rest day 2
how would you tailor this to a boxer that boxes 3 days a week but still wants to hit main compound lifts on days where I don't have boxing, alternating between both and sunday is rest !
That routine sounds good to me. Although, if max strength isn't a primary goal, you might consider doing fewer high-fatigue compound lifts to conserve energy for boxing training 🥊
I climb 3 days a week and find it works better for me to lift the same days I climb. I jog and stretch the other 3 days. Then I'm better recovered for climbing again. If I climb hard I might not be able to lift as heavy, but the point for me is to get stronger, and I know I'm doing that by pushing close to failure, regardless of what's on the bar on a given day. The overall trend is up. :) Just something to consider if what you're doing isn't working well for you!
I do my wheight training and then go running, and I get great results.
Regarding cardio and resistance training interference, I noticed that after 1 month of creatine supplementation I actually can lift heavier and do more reps as expected, but on the cardio side it takes me at least 6 to 10 heart beats more to put down the same power as before in the endurance heart rate zone (zone 2): is this some sort of interference? Is it something objectively known? I am thinking to quit creatine due to the excessive endurance penalization I am experiencing, although I am feeling well and only the heart rate monitor tells me there is some difference.
I've never considered the effects of creating on endurance performance before. I would continue for a couple more weeks to see how you respond before stopping the creatine intake
Thanks for your sharing
no problem 👍
love ur vids
Every day, I devote almost six hours to
training in order to improve my running ability.
I have no social life my best friends is running.
My training schedule is almost seven days a week.
If that is what you like to do, then have at it 🏃♂️
I train twice or 3x perweeks..
Thank you
no problem 👍
@@FlowHighPerformance1 Sir
Can I combine 1600m running (2 days only) with hypertrophy training without compromising muscle gains???
Most of the video is actually applicable to non-physical hobbies. With that being said I'm still drawing while writing poems
Thank you, I never thought about it from this perspective 🙏🏾
no problem 👍
Yeahh
Here’s my experience. I just hope it helps someone. In high school I played soccer and basketball everyday for hours. When I was 18, I started lifting everyday for hypertrophy but continued playing sport everyday as well. I plateaued at about ten pounds of muscle and picked up minor injuries literally everytime I played.
At 26 I had surgery on a torn hip labrum and bony impingement from overuse and I now have one confirmed torn rotator cuff tendon in my shoulder and I believe the other one is torn as well. Probably something torn in my knee as well.
I can only play once maybe twice a week now and I have to focus my gym time on injury rehab instead of hypertrophy or all the fun stuff.
REST IS SO IMPORTANT
Choose to rest while you can or you will be forced to when you pick up a serious injury from overuse.
Thanks for sharing your experience 🙏
hmm... sport cycling 3 days training and Hypetrophy training 3 times per week, 1 of those days are leg days and core... the other 2 days are full body and core except legs ... 1 day off to rest however the cycling has 1 interval training per week and should be when you feel the fresh!
Than the other 2 just zone 2 if you can to rest and also zone 3+ at the last rounds and go home... but having fun is the most of this tho =P
or
Cycle all days if you feel like and do gym hypertrophy 3 times per week (๑>ᴗ
They are all valid routines, just need to figure out what is most practical for you 👍
Bro please please reply to my questions
Q1 is it necessary to do workout at same day like I did chest on Monday last week but next week can I do it Tuesday or Saturday can I change the pattern
Q2 can I change the volume everyweek should I train for allocation of every muscle or train for performing outcome like I am getting strength in particular excercise
1. no, you dont necessarily need to do the same workout on the same day each week. You can repeat the same workout after a few days if you like
2. Depends on your goal. I dont think you need to change volume from week-to-week. But you can allocate more or less volume for different muscles depending on their priority
@@FlowHighPerformance1 #flowhighperformance
Q bro tell me best cardio exercises equivalent to half hour walk I just want to increase my metabolic rate
@@Hewrtcracker-d2s Some good alternatives could be jump rope, 2 very short sessions, and I mean very short, like 2-5 seconds, of sprinting, or simply doing a lot of activities like cleaning, taking out the trash, etc.
@@JorgeMP53 bro cardio Is important for muscle gain or bulk ?
@@Hewrtcracker-d2s Nope. Cardio isn't important for neither of both. It's an addition if you want to improve your endurance, but it's not mandatory.
do you create the red person figure?
yes
👏👏👏
I never liked this topic because no one seems to understand that the question of strength or endurance is impossible... You cannot do both by the laws of volume
if you were a twin and you worked out a muscle group twice a week, one time a week at six reps per set and the second time a week at 14 reps a set... And your twin only did ten reps per set all the time... You would both end up being exactly the same after years of training because you would end up doing the same amount of volume no matter what.
The idea of working out for strength for months and then working out for endurance for months it doesn't matter because when you're working out one, the other is gonna suffer and vice versa. You might as well just get good at your favorite reps per set. My favorite number is 9. I have more strength than people that do 10 and I have more endurance than people that do 8 why overcomplicate it anymore than that
Yes, it doesnt really matter for muscle growth the specific rep ranges you train with. Although, this video was is more related to combining completely different training goals, rather than performing different rep ranges.
This is possible with the use of anabolics mate😂 as a natural you cannot simply grow mass and grow your mitochondria at the same time and rate. Influencers that says its possible are the ones that lying to you because they want to sell you bs programs. People in exercise science know this already regardless of periodisation etc. one has to suffer its that simple.
Great video, but it seems like you dont know much about hypertrophy
can you teach me?